8/27/23

Warmup - Do 2 rounds of:

DB Row - 12 reps each side (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal is a heavy set of 12 reps

For set 2, pick a weight where you still

have about 1 rep left in the tank.

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight for today

Set 3 - 12 reps back down at 90%

Set 4 - as many reps as you can at 80%

Sets 1-3 are regular tempo

For set 4, take 5 seconds to lower the weight, 2 second PAUSE

at the bottom, then regular tempo on the way up.  

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2, and 3 - 15 reps

Set 4 - as many reps as you can

Set 1-3 are regular tempo

For set 4, take 5 seconds to lower the weight, 2 second PAUSE

at the bottom, then regular tempo on the way up.  

#3  With a partner, for 18 minutes, alternate whole rounds of:

Pullup - 8 reps

Burpee - 8 reps

Only one partner is working at a time.  

Partner A does 8 pullups, then 8 burpees, then

Partner B does 8 pullups, then 8 burpees, etc.